Workouts

12/12/2017

CrossFit NEVO – CrossFit Day 11 of our Holiday Challenge is a fun one! 1: Metcon (Time) “Half and Half” Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Medball Run (30/20) Performance- (20/14) RxPlus- Sand Bag (60/40) H12: Metcon (Time) Holiday Challenge Day 12 Performance – Small Tire RX – Medium…

12/11/2017

CrossFit NEVO – CrossFit John, Jack, and Sam after the annual card game workout. 1: Back Squat (Back Squat On the Minute x 5: 5 Back Squats – 74%) 2: Metcon (AMRAP – Rounds and Reps) “Four Thirty” AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to BarPerformance-…

12/09/17

CrossFit NEVO – CrossFit 1: Metcon (3 Rounds for reps) Adderall on the Row Partners In 10 Minutes: 1,000M Row 150 DU Max C&J – 135/95 – Remaining Time Rest 5 Minutes In 10 Minutes: 1,000M Row 150 DU Max Snatch – 115/80 – Remaining Time Rest 5 Minutes In 10 Minutes: 1,000M Row 150…

12/08/2017

CrossFit NEVO – CrossFit 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7 Calorie Bike 7 Burpees Full rounds, then switch. Performance- (53/35), Row Cal Fitness- (44/26), Row Cal E2: Metcon (Weight) On the 2:00 x 7: 10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches…

12/07/2017

CrossFit NEVO – CrossFit Brian and his brother Chuck finishing Saturday’s partner WOD 1: Metcon (4 Rounds for reps) 4 Rounds: AMRAP 4: 30 Walking Lunges 20 Abmat Sit Ups 10 Bumper Plate G2OH 45/25 AMRAP 10m Shuttle Sprints with the remaining time Rest 3:00 between roundsPerformance – 25lb/10lb Score = each shuttle ROMWOD

12/06/2017

CrossFit NEVO – CrossFit Sign up for Secret Santa at the gym. You have until the end of this week! We will be meeting for dinner and exchanging gifts December 19th. 1: Overhead Complex ( Build to a heavy Single 1 + 1 + 1) Push Press + Push Jerk + Split JerkBuild to a…

12/05/2017

CrossFit NEVO – CrossFit We wish you the best in San Antonio Jennie! Our morning crew will miss you! 1: Metcon (Time) 5 Rounds: 10 Power Cleans (135/95) 10 Lateral Bar Burpees Performance- (115/80) Fitness- (95/65) H5: Metcon (Time) For Time E2: Metcon (Time) Strict Handstand Push-ups 15 Strict Handstand Push-ups 1:00 Rest 13 Strict…

12/04/2017

CrossFit NEVO – CrossFit Sunday’s Holiday Challenge – Day 3 – 1 Mile Run 1: Front Squat (Heavy Set of 2) 2: Metcon (Time) “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row Performance- Jumping Pull ups Fitness- Ring Row, (35/25) RxPlus- C2B, (65/45), 70/50 cal row H4: Metcon (Time) Holiday Challenge Day 4 E1:…

12/02/2017

CrossFit NEVO – CrossFit 1: Metcon (Time) Partner Workout 5 Rounds Each 10 Thrusters 45/35 10 Burpee Box Jumps Rest 5 minutes 5 Rounds Each 25 DU 15 TTB 10 DB Snatches Rest 5 Minutes 400M Run 25 Syncro Burpees 400M RUn

12/01/2017

CrossFit NEVO – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between roundsPerformance- (40/25) Fitness- (14/10), (35/20) 2: Metcon (No Measure) Accumulate 5 Minutes of Accessory Holds Plank/L-sit Hold DB/KB Hold Handstand Hold/Farmers Carry Hold E2: Front Squat (3×3…

12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold